Women’s Exercise Training and Wellness Certificate

The Online Professional Certificate in Women’s Exercise Training and Wellness is an instructor led, web-based certificate designed to prepare graduating students for a career working with women of all ages at medically-based fitness facilities, community wellness programs, personal training studios, physical therapy clinics, health promotion sites, and private and commercial health clubs.

Students will learn how to apply their client’s health history, goals, and abilities integrating exercise science curriculum and practical training techniques into a systematic model that teaches students to progress their clients through various phases of a woman’s life. Included with the certificate program registration, you will receive complimentary access to receive the National Posture Institute’s Certified Resistance Training Professional™ (RTP™) designation.

This certificate program has four required courses:

Course 1: Female Anatomy and Physiology
Instructor: Jasmine Jafferali, MPH, ACE-CPT

This course is designed for students to gain an understanding of the musculoskeletal and functional anatomy of the female pelvis, including the reproductive system, the hormonal/endocrine system and key muscles of the Pelvic Pyramid™. Emphasis is placed on joint range of motion (ROM), bone density, hip stability, mobility and the pelvic floor muscles (PFM).

Course 2: Designing Women’s Exercise Programs
Instructor: Jasmine Jafferali, MPH, ACE-CPT
This course teaches students how to establish exercise programs/prescriptions, exercise-related goals and objectives, appropriate training modifications, and program evaluation strategies. Additional topics include specifically designing exercise programs based on ACSM guidelines implementing resistance/weight training techniques, flexibility/stretching training, and cardiovascular/aerobic/weight loss plans incorporating the use of walking, running, and commercial cardiovascular machine (treadmills, elliptical trainers, stationary/recumbent bikes, etc.) programs.

Course 3: Women’s Health and Wellness for Special Populations
Instructor: Jasmine Jafferali, MPH, ACE-CPT
This course teaches students a more in depth look at different health considerations women face at different stages of their lives and how to appropriately adapt exercise and wellness programs to meet their needs. Topics of interest include the ‘Female Athlete Triad’, pre and postpartum fitness, women with pelvic floor dysfunctions, osteoporosis, menopause, autoimmune disorders, and breast, ovary, and uterine cancers. Students will gain an understanding of how to design exercise programs for these special populations.

Course 4: Medically-Based Fitness Management and Administration
Instructor: Jasmine Jafferali, MPH, ACE-CPT
This course provides the health/medical and fitness professionals a solid background in understanding key terminology in medicine, health promotion, and fitness. Topics include understanding the roles of medical and fitness professionals, developing a medically-based fitness model, key terms in healthcare administration, interacting with medical professionals, and privacy issues and authorization forms for health and fitness professionals.

Format of Online Program:

  • The Program a self-paced, online distance education certificate that is an instructor facilitated program
  • The Online Certificate program can be completed in the convenience of your own home, office, or classroom
  • You have eight weeks per course of unlimited individual access to complete each course (pass rate required: 70% per course). In addition students have 2 full years to complete the 4 required courses.
  • Online module quizzes and final certificate exam are automatically graded for immediate results
  • Graduates will receive a certificate via email upon successfully completing the program and passing the required courses.
  • Prerequisites: It is recommended that you are a current Certified Posture Specialist™, or have a personal training/fitness certification, or are a graduate/current student with a degree in exercise science, fitness, athletic training, physical therapy, or other related allied health/medical field
  • Access courses from any Web browser
  • Allows you to progress at your own pace through the online format

Online Program Requirements:

  • A computer with email and internet connection
  • Online students should have basic computer knowledge

Additional Course Materials: (Order information will be received after certificate registration)

Our Refund Policy: Once you receive the access procedures for the course(s)/program(s) you registered for, NO refunds will be accepted.

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You Go, Girls!

You Go, Girls!

Itching to get out of Dodge? Want to combine fun and fitness while expanding your horizons, boosting your ego, and finding new friends? Make your next vacation a women’s adventure. By Maryann Hammers

Elizabeth Chirles wanted waves. And she wasn’t finding them in Washington, DC.

After relocating from San Diego, Elizabeth, an elementary school counselor and avid surfer, itched to get on a board again. So she began traveling on her own to Costa Rica. ‘In surfing and travel, I found fun and fitness, a springboard for facing challenges, and an opportunity to enjoy nature and explore other cultures,’ she says.

Then she discovered that her neighbor, Maria Kelly, a high school teacher and yoga instructor, shared her passions for surfing and travel. The two began traveling together. ‘Our trips brought us through remote towns in Mexico. We surfed the Caribbean and Pacific in Panama, rode beautiful blue waves in Puerto Rico, and drove through many a river on our way to remote breaks in Costa Rica,’ Elizabeth says.

Maria had an idea. What if the duo partnered up to launch a travel company that combined what the two knew best: surfing, yoga, and travel? They named their fledgling business Ocean Lotus Adventures and began offering women-only yoga-surf retreats in Central America and other tropical locations.

‘We wanted to facilitate a supportive environment where you can take risks,’ says Elizabeth.

Adds Maria, ‘It’s all about connecting with your own body-stepping out of your comfort zone to nudge your limits.’

That, in a nutshell, explains the appeal of women’s adventure groups: support, connection, and testing your limits. Whether they are surfing in Costa Rica or skiing in Jackson Hole, hiking the Rocky Mountains, or rafting rivers in Oregon, participants on women’s adventure trips do much more than get fit in cool locations: they develop confidence, learn skills, and make lifelong friendships.

‘Any woman who is active, loves being outdoors, wants to go places, is open to new experiences, can let go of expectations, and appreciates the camaraderie of other women is suited for a women’s adventure trip. Flexibility, patience, and curiosity are helpful, too,’ says Marian Marbury, founder of Adventures in Good Company, a 15-year-old company that offers US and international active trips for women ranging from a four-day hiking trip in Georgia (with comfortable beds, sumptuous meals, and hot showers) to a 14-day Himalayan trek.

Pick Your Passion

‘Have you always loved the water? Learn to scuba dive or surf somewhere,’ suggests Danielle Thornton, co-founder of WHOA Travel, a high-adventure travel company for women. (WHOA is the acronym for Women High On Adventure.)

‘Do you live in a city? Go somewhere where you are forced to turn off your cell phone and sleep under the stars. Love animals? Go on a photo safari and see wildlife in its natural habitat,’ Danielle adds.

With so many choices (see sidebar ‘Ladies, Start Your Adventures’ for a sampling of what’s available), there is an adventure for every woman. Some trips involve truly roughing it; others mix sweaty activities with spa treatments, gourmet cuisine, and posh accommodations.

Some travel companies cast a wide net, welcoming all women who are up for an adventure, regardless of age, skills, or fitness level; others are narrower in focus. For example, Chicks Unhitched offers five-day programs in the Great Smoky Mountains of North Carolina specifically for newly divorced women-with life coaching on the agenda. Outdoor Book Club caters to women who love to read-participants are challenged to discover their own ‘inner heroine’ on backpacking trips with itineraries created around famous books. ‘Think Hemingway in Michigan’s upper peninsula,’ says the company’s founder, Jill Hinton. ‘During the day we hike the trails Hemingway hiked, and at night we sit around the campfire and talk Nick Adams stories.’

No Boys Allowed?

‘On a retreat that is focused on women, for women, by women, you have the opportunity to ask the hard questions that only women face and get straight-up answers,’ says Shelly DeZevallos, a 45-year-old pilot, airport executive, and Houston mom.

Shelly recalls a women-only trail-running trip with Run Wild Retreats. ‘All the women supported one another, no matter their stamina or physical ability,’ she says. ‘I fell at least once on almost every trail, and someone was always there to make sure I was okay. In the evenings we had wonderful conversations over a healthy dinner. This was my first women-only trip, and I will go again.’

Compared with trips for both sexes, women-only trips are more likely to focus on holistic wellness, and might include yoga, meditation, journaling, and organic meals. ‘We promote a healthy and active lifestyle and [foster] spiritual and cultural learning,’ explains Susan Eckert, who founded AdventureWomen in 1982-one of the first adventure travel companies for women. ‘It’s all part of rediscovering our fun-loving, confident selves. On an all-women’s trip, women can be totally and unequivocally themselves.’

After attending a women’s surf trip in Bali, attorney Rebecca Garland remembers thinking, I have found my people. She lists the upsides of her women-only travels: ‘Pushing my body physically in ways I didn’t think were possible and that I might not otherwise have done without a supportive group of women; simple moments like sitting around and sharing some of the most intimate details of our lives; being silly and having fun while putting everything else aside to concentrate on me.’

The fitness and physical skill-building benefits of an adventure trip are obvious. But you have much more to gain-spiritually, mentally, and emotionally, says Rebecca, who went on several all-women trips before founding her own luxury adventure travel company, Fit & Fly Girl, which focuses on fitness and wellness in exotic locales.

‘Many women are going through a life change, whether it be a divorce or a bad breakup, a desire to change careers, or simply a need to figure out what direction they want their life to take,’ Rebecca explains. ‘There is no better environment to accomplish this than a women’s-only retreat, where you can remove yourself from the real world among other women. The bonds that form are incredible.’

Start Here: Adventure Travel Resources Choose Your Adventure

Wondering where to go and what to do? Before booking your trip, do some research to find the right adventure destination, activity, and travel company for you.

  • Check Them Out Online. Study the websites of several women’s adventure travel companies, suggests Marian Marbury, founder of Adventures in Good Company. ‘What is their experience and philosophy? Whom are they trying to attract? Does what they say resonate with you?’ Also look at their Facebook page. ‘What they post and how they respond can be informative,’ she adds.
  • Call The Companies That Interest You. ‘You’ll get a sense of their customer service, their knowledge, and whether they are interested in listening to you and helping you figure out if a trip is appropriate,’ Marian says.
  • Consider Group Size. Marian prefers small groups of 10 to 12, ‘but some women like being in larger groups, where there is an opportunity to socialize with lots of different people,’ she says.
  • Inquire About Physical Demands. Ask the company how they accommodate various fitness levels. For example, AdventureWomen rates each trip as easy, moderate, or high energy. If you are a novice at the activity, ask if the trip is suited for beginners.
  • Make Your Choice! Debating about the destination? ‘Choose somewhere you’ve never been or somewhere you would be hesitant to go alone,’ says Rebecca Garland, owner of Fit & Fly Girl, which organizes women’s wellness and fitness retreats around the world.

Ladies, Start Your Adventures

Here are some women-only adventure and travel companies to get you going on your journey.

  • Active At Altitude Women’s Running CAMPS (activeataltitude.com) for beginners to experienced runners
  • Adventures In Good Company (adventuresingoodcompany. com) domestic and international adventure trips
  • Adventurewomen (adventurewomen.com) adventure trips with a humanitarian focus and an emphasis on healthy lifestyle and cultural learning
  • Chicks Unhitched (chicksunhitched.com) five-day adventures in North Carolina’s Great Smoky Mountains, geared to newly divorced women, with spa treatments, life coaching, and outdoor activities
  • Fit & Fly Girl (fitandflygirl.com) luxury fitness and wellness retreats in exotic locations
  • Girls At Play (watergirlsatplay.com) kayaking and yoga retreats on the Main Salmon River in Idaho
  • Leave The Boys Behind (leavetheboysbehind.com) climbs, mountaineering, backcountry trips, and day hikes in Aspen
  • Ocean Lotus Adventures (oceanlotusadventures.com) yoga and surfing in tropical locations
  • Outdoor Book Club (outdoorbookclub.org) outdoor back­packing adventures and classes based on famous books
  • RE:Treat (elevatedretreat.com) yoga-inspired mountain retreats with hiking, skiing, and biking
  • RMI’S Women’s Expeditions (rmiguides.com) climbing and mountaineering
  • Rogue Wilderness Adventures’ Bettys With Backpacks (wildrogue.com) raft-supported lodge-to-lodge hikes along Southern Oregon’s Wild and Scenic Rogue River
  • Row Women-Only Adventures (rowadventures.com) yoga, journaling, and meditation while rafting wilderness rivers
  • Run Wild Retreats (runwildretreats.com) trail running, yoga, form clinics, and cooking classes in Colorado and other locations
  • Thomson Safaris (thomsonsafaris.com) interactions with local Tanzanian women, plus visits to tribal settlements, guided wildlife walks, and wildlife viewing
  • Trek Travel’s Ladies Club (trektravel.com) cycling adventure in Solvang, California, and South Carolina’s Appalachian Mountains, with wine tasting, yoga, and skills clinics
  • Whoa Travel (whoatravel.com) hiking, bicycling, and trekking on Mount Kilimanjaro, at Machu Picchu, and in the Bavarian Alps
  • Wild Women Expeditions (wildwomenexpeditions.com) outdoor adventure travel
  • Women Exploring Wilderness (piragis.com) guided canoe trips for women in Minnesota’s Boundary Waters Canoe Area Wilderness
  • Women’s River Retreats (bikeraft.com) whitewater rafting, mountain biking, and yoga in Utah and Idaho

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Fitness Amenities

Fitness Amenities

Woman’s Center for Wellness offers many fitness options to help you care for yourself under one roof. You will find exercise studios, a swimming pool, a walking track, therapy gyms, a warm therapy pool, diagnostic equipment, private treatment rooms and educational sessions.

Cardio Theater

Find a great view out the windows on the Fitness Club’s second floor or some TV time while walking, running, climbing or cycling.

Children’s Playroom

Woman’s Center for Wellness provides a convenient onsite children’s playroom with babysitters who will keep the little ones content and safe while you pursue your health and fitness goals. The playroom is open Monday through Saturday.

Group Exercise Room

Functional training, cardio-based and group strength training are but a few of the latest trends in classes available with your membership.

Indoor Pool

Whether you’re interested in attending a class or swimming laps on your own, the indoor pool at Woman’s Fitness Club is a membership plus.

Indoor Track

No matter the weather, the track around Woman’s Fitness Club within Woman’s Center for Wellness is a membership plus!

Physical Therapy Gym

Our gym is well-equipped for therapists to treat patients with orthopedic and women’s health issues.

Pilates Reformer

Our trainers provide the guidance needed to ensure your Pilates Allegro Reformer workouts fit your individual needs and fitness goals.

Warm Water Pool

Take advantage of our warm water therapy pool to treat a variety of diagnosis. Medical Exercise is a group program ideal for those who have trouble tolerating land-based exercise.

Weight Machines

Want to boost your metabolism? Lift weights! Regular weight lifting will increase your metabolism even while you are sleeping.

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Wearables For Women: Fitness Technology Vs. Real Life – Wellness Force

Wearables For Women: Fitness Technology Vs. Real Life – Wellness Force

Powering down a 24oz Starbucks at 530am to start a 14 hour day, Janet McDonnelson is a typical American 41 year old mom to two young boys that spends her time simultaneously running a family and successful business.

For Janet, and millions of other working moms, squeezing in time for health and fitness usually ends up somewhere between putting the kids to bed early and scraping the burnt cheese off the pan at 11pm before returning work emails.

So how and where exactly does fitness plug in for these modern day warrior-women?

Schedules are more jam-packed than ever, so investing time into a new data-driven lifestyle begs the question:

Can today’s fitness technology realistically be integrated into a woman’s wellness program?

Alongside the rapid growth of fitness tech in the past 2 years, the elephant in the room has been the complete absence of a comprehensive wellness program tied to an easy to use and actionably-minded fitness wearable system.

This functionality gap cannot be bridged simply by integrating a fitness wearable ‘seamlessly’ into a working woman’s life, but must have with it the adaptability to sustain frequent lulls in user interest while driving long-term motivation for personal health success.

A bridge over the gap does exist, you just have to be open-minded to see it.

Women, especially moms, are genetically wired to be masters at caring for others. Some can even fall into the habit of putting others first in lieu of self care.

When this goes on for too long, their body lets them know.

What happens to the human body after 10 to 15 years of putting others first?

For many, hormones, gut dysbiosis, and a physical ‘bank account’ literally rise up to collect their on debts of neglect with compounded interest.

With increased mindfulness through fitness and wearable technology, this becomes a stage in the game where a data-driven lifestyle can be a real powerhouse in the fight against disease.

In a 2014 Neilson report, the use of wearable devices among fitness band owners aged 25-44 encompassed 62 percent of the entire customer-base.

It doesn’t take a lot of digging to discover that the need for more actionable and sustainable wellness technology is fast-increasing for working professionals.

But what is a trusted fitness technology solution that can deliver real results specifically for working moms?

It depends on the mom and what she is willing to know about herself.

For fitness technology users, what’s so powerful and most humbling, is that the data doesn’t lie.

What the busy women of today need more than ever isn’t the anecdotal fitness check-ins with their trainer or their friends.

What they need is a relationship with a comprehensive fitness-device-program that drives genuine accountability, engagement, and above all else human connection.

  • Start small with a simple device like the Fitbit or Jawbone
  • Set up an accountability system and integrative practice with a digital health coach
  • Run a weekly mobile contest with other moms to keep each other striving for more steps and better choices
  • Commit to 30 days of raw measurement before looking at any aesthetic changes
  • Understand that the behavior changes that will yield gold are hidden in your long-term data
  • Schedule 10-15 minutes every week to review your sleep, exercise, food, water, and stress levels
  • Tweak and adjust activity as necessary while identifying the sources of excess sympathetic nervous system activation

Fitbit, Jawbone, and Nike had 97% of the entire segment for ‘fitness tracker’ in 2013.

While the growth of these devices have been said to be quite exponential, what still hasn’t been answered is the question of integration and sustainability. This is where an exciting new space of digital health coaching is currently taking shape.

The reality of digital health coaching is spotlighted in the 2014 Endeavor Partners report on wearable technology, where research shows most fitness wearables have a usage rate of 3-6 months before going into the kitchen junk drawer never to be seen again.

Without personal connection, these devices are just zeros and ones.

No matter how exciting the technology, it takes motivated and genuine human-to-human connection to drive long term change and digital health transformation.

For moms and women alike who are seeking help designing a lifestyle modification program, there is tremendous power in using a wearable.

Essentially a personal device for increasing mindfulness, a standard or even female-centric fitness wearable helps to shine light through a window of new behaviors that translate into empowering women to feel more cared for; even if it’s in the form of their own self care.

When women feel support, momentum builds. When technology and fitness join forces in the name of mindfulness, women gain back more of their time.

More time to be with loved ones and kids, more time to share laughs with friends.

Advancing technology yields new lifestyle tools that empower women globally to lead fuller, fitter, and more energetic lives.

And moms love that all that stuff too.

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21 Sites All Women Should Bookmark

The best websites, blogs, and communities to inspire you to hit the gym, try something new, and change your life

Healthy Sites You Need to Bookmark

We were excited to see Forbes magazine’s list of the 100 best websites for women last week. Whether in fitness, food, fashion, business, or entertainment, there’s nothing we at SHAPE like more than seeing other savvy, fierce women disrupting the status quo, making you think, or getting things done. And to be sure, there were dozens of fantastic choices on the list-The 30-Nothings, Babble, BlogHer, The Bump, and 85 Broad are just a few examples of how Forbes got it right, and you certainly should check out the rest of the list if you have a spare moment.

But (you knew there was a ‘but’ coming!), we couldn’t help feeling a little disappointed when we noticed that no health and fitness sites made the cut. The brand decided that it didn’t feel comfortable acting as an authority on women’s bodies, which we respect-and totally get! We just couldn’t let it go completely, so we put together our own list of the best websites for women, with a focus on health and fitness. Most are organized by women for women, though a few are spearheaded by men, and all provide accurate, entertaining, and informative takes on the latest in today’s health and fitness news.

Note: This is not a rank-order list, so the slides aren’t listed in any particular order.

Photo: Getty Images

The New York Times Well Blog

What list is complete without the NY Times Well Blog? Run by New York Times columnist and author Tara Parker Pope, the blog covers disease, healthy living, fitness, and more, and features expert advice from the world’s leading medical professionals.

Photo: The New York Times

The Happiness Project

Writer Gretchen Rubin wrote The Happiness Project after she realized the ‘days are long, but the years are short.’ She set out to spend a year trying to see if she could ‘change her life without changing her life’ and discover the real, lasting secret to happiness. After the book became an instant best-seller, Rubin turned her attention to her website, and from there, The Happiness Project has evolved into an entire movement dedicated to helping people get more out of their everyday lives by setting specific goals (for example: Instead of deciding you want to ‘get more fun out of life,’ make a goal to play with your dog for 20 minutes every day). Bookmark this site so you can visit it any time you need an instant dose of inspiration. If you’re feeling ambitious, contact Rubin to get and tackle your own ‘happiness project starter kit.’

Photo: Happiness Project


A little bit snarky, a little bit biting, and a whole lot of funny and informative, Blisstree aims to sift through the endless cycle of information noise and bring you the all the most up-to-date, entertaining, and interesting health, beauty, fitness, and food news that you need for living well.

Photo: Blisstree

Time Magazine’s Healthland Blog

Hailed as a ‘healthy balance of the mind, body, and spirit,’ Time mag’s Healthland blog goes beyond diet and fitness to cover all things health- and news-related, including the latest research in happiness, work-life balance, technological updates, the health care system, mental health, love and relationships, and family and parenting.

Photo: Healthland.Time.com

Born Fitness

Adam Bornstein‘s ‘about me’ page reads, ‘You may not know my name, but you’ve certainly read my work. If you’ve ever searched for health, fitness, or nutrition information, there’s a good chance I’ve played a role in creating the content you read. I’m the guy behind the guy. The person who interviews all the experts, works with all the smartest people in the industry, and turns the thoughts of the best minds in the world into information that you can use to lead a healthier life.’ Confident? You bet. Does he have a right to be? No doubt. Bornstein has worked in the health and fitness industries for years, first as an editor and now as a fitness professional, and you can be sure he knows his stuff.

Photo: Born Fitness

Girls Gone Strong

What does strong mean to you? To Neghar Fonooni, Molly Galbraith, and Alli McKee, it means embracing your inner strength, mind, body, and character. They’re out to prove that strong and feminine aren’t oxymorons, and that in fact, strong is feminine. With their manifesto (‘Thou shalt not need assistance moving furniture’-who doesn’t love that?), the three fitness fanatics at Girls Gone Strong are on a mission to become the women’s fitness authority. We think they’re well on their way!

Photo: Girls Gone Strong

TED Blog

Who hasn’t seen at least one TED Talk? (And if you haven’t, check out the top 12 healthy living TED Talks given-they’ll be sure to inspire you to look at things in a new way.) TED started as a nonprofit in 1984 dedicated to ‘ideas worth spreading’ and has since grown into a worldwide phenomenon that invites some of today’s biggest influencers, speakers, and movers to give the ‘talk of their lives’ in 18 minutes or less. In 2005, the organization started putting the most popular TED Talks on YouTube and TED.com, and they blew up in popularity. Now there are more than 1,500 TED talks available online from such influential people as Sheryl Sandberg, Steve Jobs, Elizabeth Gilbert, Shawn Achor, and Tony Robbins. The talks span topics from women in the workplace and what you didn’t know about orgasms to how to live a creative life before you die and trying something new every day.

Photo: Blog.ted.com

Thrive with Jen Sinkler

On her personal website Thrive with Jen Sinkler, the self-described ‘fitness writer and editor, workout connoisseur, meditator, proponent of spandex, former rugby player, and never, ever without lip gloss’ serves up fitness advice, healthy eating tips, and more to help women be ‘unapologetically strong.’ Not a little bit strong. Not strong for a girl. Just strong. A girl after our own hearts!

Photo: Jen Sinkler

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Women and Fitness in American Culture

This book explores common representations and experiences of American fitness. It takes women’s experiences as the center of inquiry toward an understanding of the function of fitness in our lives and in our culture-at-large. Ranging from 1968 to the present, from Jane Fonda to WiiFit, from revolution to institutionalization, from personal to political, and beyond, this book considers a broad range of topics from an interdisciplinary perspective: generations, cultural appropriation, community development, choreography, methodology, healing, and social justice. Drawing on her experience as a cultural theorist, educator and fitness instructor, the author offers critical and creative approaches that reveal the limitations and possibilities of fitness. The book enables readers to think about their own relationship to fitness as well as the more abstract meanings of the term, and suggests the idea that fitness has some potential to transform our worlds–if we’re willing to do the work(out).

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